Tofu is a highly nutritious food also known as bean curd and soya paneer. Many people consider tofu to be a superfood, especially for vegans. For hundreds of years, tofu was in culinary use, as it is an excellent source of protein, which is necessary for the growth and development of the body. Protein is equally important for cartilage, bones, skin and tissue formation in the body.
Generally, for protein, we are dependent on external food sources, which are mostly of animal origion. However, they are comparatively high in protein but may hamper digestion, hormones, cholesterol, and blood sugar level.
Therefore, a plant-based protein could be a good choice, such as tofu. Surprisingly, a tofu has comparatively low cholesterol than chicken, it provides 60 to 65 calories and tofu contain approximately 8 to 10gm of protien per 100gm. Apart from all this tofu also has a significant amount of iron and calcium.
However, its uses are limited in urban areas but with an increase in veganism, its consumption also increases. For healthy alternative tofu could be a ingredient of various dish preparation, such as curry, burger, ice cream, dessert, shakes, sauces, veg stir fry.
How to make fresh tofu at home?
Tofu is a good source of healthy vegan protein. China is among the first country which is in tofu preparation and consumption. Bean curd is widely prepared in many countries that’s why its taste, texture, production is different, also tofu is differentiated on the basis of softness, silken, firm, soft, super firm. However, its preparation process is simple, you need coagulant, soybean, water and the process is similar to paneer making. In this article, we will read about the health benefits of tofu and how to prepare tofu at home.
- Soak soya bean at room temperature.
- Firstly, crush prior soaked tofu finely and make it in liquid form.
- Boil soymilk and stir it, and add coagulants like calcium chloride, magnesium sulfate, calcium sulfate or lemon.
- Now take a muslin cloth to remove water from it.
- Filter the soy for paneer making later on press remaining.
- It will further convert into a soya paneer.
- Keep the soya paneer in the fridge and cook it fresh.
Nutrients Present In Tofu
Tofu is a micro mineral, nutrient-rich food, and a healthy vegetarian alternative to animal-based protein. It contains:
- essential amino acid
Advisable qantity of tofu per day ?
Always have soya in moderation as anything in excess is not good for health, also a genetically modified soya paneer may have adverse health effects.
Usually, for a healthy individual 50 gm of tofu is enough for a day.
For which health conditions tofu is good?
Tofu is a highly nutritious and popular food for so many years. Earlier, it is used as a traditional ingredient of Asian cuisines, but nowdays it is added in numerous dishes due to its high health potential. Therefore, from health point of view it offers a range of health benefits which are further described here.
People who are willing to have a leaner body should include tofu in their diet, as tofu being a low-calorie food is excellent diet food. It is rich in iron and protein, multi-minerals, and fiber. Tofu is also beneficial for pcod patients.
Increases gut health
Tofu is a good diet food in urban countries as it is low in calories and high in fiber content and nutrients. Fibers are excellent for constipation-like conditions.
Soya beans provide a large amount of folate which may lower the risk of neural tube defects in the newborn baby. Tofu also prevents the chances of gestational diabetes. Furthermore, tofu contains a good amount of calcium and multimineral and these are beneficial during pregnancy.
Tofu is high in calcium which is good for bone health. People with bone loss and low vitamin D can include it in their diet for strong and healthy bones. For this reason, tofu should be a regular food for elderly patients and children.
Reduces the risk of heart diseases
Tofu is an excellent food for the heart as soy reduces inflammation of the blood vessels and improves blood flow which is good for heart health. It is recommended for heart patients to take it daily as it can effectively improve heart health. Also, consuming 20 grams daily may further reduce the risk of heart disease.
Reduce the risk of breast cancer
Tofu has anti-cancer properties and has been shown to have a positive effect on breast cancer disease. In general, women who have tofu in their diet are relatively less likely to develop breast cancer. Tofu also regulates the menstrual cycle of women. Experts believe that eating tofu regularly can reduce the risk of breast cancer.
Who should avoid tofu?
Generally, soy is safe to eat. But in some cases, people may experience uneasiness and stomach discomfort. It can also cause bloating, nausea, and allergic reaction.
- Apart from this, tofu is a goitrogenic food, so people suffering from thyroid disorder should avoid tofu in their diet.
- Pregnant women also consult their doctor before taking tofu.
- Tofu also contains antinutrients like trypsin inhibitors and phytates, which decrease digestion of protein and absorption of minerals.
How to include tofu in the diet regularly?
Tofu is fermented soy that can be incorporated in soup, vegetables, sauté veg to make your meal more healthy. Soya is safe to eat regularly but in limited quantity. Here are some tofu recipe ideas which you can include in your diet:
- Tofu noodle salad
- Baked and marinated tofu
- Tofu broccoli mushroom stir fry
- Vegetable tofu soup
- Sesame garlic tofu